140801

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Workout of the day for Friday, August 1st, 2014:

Double Grace

For time:
60 clean and jerk 135/95-lb.

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140731

Workout of the day for thursday, July 31st, 2014:

Midline March:
3 rounds for time of:
25 GHD sit-ups or Toes-2-Bar or Tuck-Ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb

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140730

Workout of the day for Wednesday, July 30th, 2014:

21-15-9 Complex

For time:
8 deadlifts, 155/105 lb.
7 cleans, 155/105 lb.
6 snatches, 155/105 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155/105 lb.
5 cleans, 155/105 lb.
4 snatches, 155/105 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155/105 lb.
3 cleans, 155/105 lb.
2 snatches, 155/105 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

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140729

Workout of the day for Tuesday, July 29th, 2014

A.
Overhead squat 1-1-1-1-1-1-1 reps

B.
100 Yard Sled Push

C.
100 Yard Sled Push

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140728

Workout of the day for Monday, July 28th, 2014:

Triple 3
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

* You can scale this workout or tackle this workout in teams of 2 or 3. Athletes going RX will have priority on the rowers.

Your 2014 CrossFit Games Champions!

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140726

For time, Teams of 4, 30 min cap:
A.
4 x 260 Meters Sandbag Run
100 Chest-2-Bar Pull-Ups
Rest 2 minutes

B.
Row 4 x 300 Meters
150 WallBall 30/20
Rest 2 minutes

C.
Sled Pull or Push 8 x 50 Meters
200 Burpee Box Jump Overs
Rest 2 minutes

D.
2 min AMRAP Tire Flip

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Friday July 25, 2014

Workout of the Day for Friday July 25, 2014

Back-squat ladder, BW/.75BW lbs
Rest 5 minutes
Push-press ladder, .75BW/.55BW
Rest 5 minutes
Deadlift ladder, 1.5BW/1.1BW

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

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The Games Have Begun

Workout of the Day for Thursday July 24, 2014

4 rounds for time of:
50 squats
40 good mornings, 45/35 lb.
30 push-ups

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https://www.youtube.com/watch?v=bxCMZ9OZF1k

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Smoke and Hope

Workout of the Day for Wednesday July 23, 2014

Complete as many rounds as possible in 20 minutes of:
5 thrusters, 95/65 lb
7 hang power cleans, 95/65 lb
10 sumo deadlift high-pulls, 95/65 lb

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Are You Good or Evil?

Workout of the Day for Tuesday July 22, 2014

Complete for time:
21-15-9 Squat snatch, 95/65#
Chest to bar pull-up

Check your drive - your motives. Does watching others succeed get you pumped up and drive you to do better? Or when others succeed, do you feel threatened, jealous, angry and does it drive you to want to tear others down? Check yourself. Your tendencies could be a clue to which road your on and which way your life is heading. No evil people allowed here. The world is big enough for all of us to succeed. Diagram from Indexed.

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